Sometimes, technique corrections are not sufficient in resolving poor movement. Let’s look at the musculo-skeletal issues which may jeopardise your ovehead press and how to fix them. This is not the forum for technique correction – in this medium that is nigh impossible. This is however an appropriate way of remedying the imbalances and deficiencies affecting movement.
There follows a three step model in movement correction:
- Assessment of movement to determine the technique fault.
- Identification of musculo-skeletal factors causing the fault.
- Correction of these factors to allow safe, efficient and powerful movement.
FAULT ONE: Excessive lumbar curve with bar overhead.
CAUSES:
Inhibition of gluteals and anterior abdominals.
Tight hip flexors.
SOLUTIONS:
Wall single arm lifts, maintaining flat lumber curve on other hand.
Anterior chain stretch (2 x 20 seconds each leg)
FAULT TWO: Bar not vertically above shoulder blades at top of press, or elbows dropping in rack position.
CAUSES:
Tightness of thoracic spine.
Tightness of shoulder extensors.
SOLUTIONS:
Passive thoracic extension (2 x 20 second holds)
Dislocates (10)
FAULT THREE: Passive Shoulders at top of press (shoulders drop).
CAUSES:
Inhibition of muscles involved in elevation of the scapulae.
SOLUTIONS:
20 overhead broomstick shrugs.
If your movement is imperfect, throw these exercises into your routine. They are specifically useful in warming up for anything overhead – remedying the deficiencies before they have the chance to occur.
